Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts
Tired of the same old boring weeknight meals? I get it. After a long day, you want something good, but you don’t want a sink full of dishes or a recipe with a million steps.
This Lemon Garlic Butter Cod Bowl is the answer. It’s a full meal in one bowl that feels fancy but comes together fast. You get flaky fish, crispy sprouts, and a sauce you’ll want to put on everything.
Let’s stop making dinner a chore and start making something you actually look forward to.
What You’ll Need
Here are the simple things you need to grab from the store. Nothing weird or hard to find, I promise.
- For the Cod:
- 4 cod fillets (about 6 oz each)
- 2 tablespoons unsalted butter
- 4 cloves garlic, minced
- 1 lemon, juiced and zested
- Salt and black pepper
- For the Brussels Sprouts:
- 1 lb Brussels sprouts, trimmed and halved
- 1 tablespoon olive oil
- Salt and black pepper
- For the Bowls:
- 2 cups cooked quinoa or rice
- Fresh parsley, chopped (for garnish)
Tools You’ll Use
You don’t need any special gadgets for this. Just the basics from your kitchen.
| Tool | Purpose |
|---|---|
| Baking Sheet | For roasting the Brussels sprouts until they’re crispy. |
| Large Skillet | For cooking the cod and making the sauce. |
| Mixing Bowl | To toss the Brussels sprouts with oil and seasoning. |
| Knife & Cutting Board | For all your basic prep work. |
How to Make It
Follow these steps, and you’ll have dinner ready in no time.
Step 1: Get the oven ready. Set it to 400°F (200°C).
Step 2: Put your trimmed and halved Brussels sprouts in a bowl. Drizzle with olive oil, salt, and pepper, and toss them until they’re coated.
Step 3: Spread the sprouts on a baking sheet in a single layer. Roast for 20-25 minutes, or until they’re tender and a little crispy on the edges.
Step 4: While the sprouts are roasting, get the cod ready. Pat the fillets completely dry with a paper towel and season both sides with salt and pepper.
Step 5: Melt the butter in a large skillet over medium heat. Add the minced garlic and cook for about 30 seconds until you can smell it.
Step 6: Place the cod fillets in the skillet. Cook for 3-4 minutes on each side. The fish should flake easily with a fork when it’s done.
Step 7: Turn off the heat. Pour the lemon juice and sprinkle the lemon zest over the cod in the pan.
Step 8: Time to build your bowls. Start with a base of quinoa or rice, add a scoop of roasted Brussels sprouts, and top with a piece of cod. Spoon any extra sauce from the pan over the top and sprinkle with fresh parsley.
Pro Tips
I’ve made this dish hundreds of times. Here are a few things I’ve learned that make a big difference.
- Dry Your Fish: I said it once, but I’ll say it again. Use paper towels to get your cod fillets as dry as possible. This is the secret to getting a nice golden-brown crust instead of just steaming the fish.
- Don’t Crowd the Pan: Give your Brussels sprouts space on the baking sheet. If they’re all piled up, they will steam and get mushy. We want them to roast and get crispy. Use two pans if you have to.
- Fresh is Best: Use fresh garlic and a real lemon. The stuff in a jar or a plastic lemon just doesn’t taste the same. The fresh lemon zest, in particular, adds a brightness you can’t get any other way.
Substitutions and Variations
Don’t have something on hand? No problem. Cooking is all about making things work for you.
- Fish: This recipe works great with other flaky white fish like haddock, halibut, or even tilapia.
- Veggies: Not a fan of Brussels sprouts? Try this with broccoli florets or chopped asparagus. Just adjust the roasting time.
- Greens: Add a handful of spinach to the pan with the garlic butter sauce right at the end for some extra greens.
- Spice: If you like a little heat, add a pinch of red pepper flakes to the butter sauce along with the garlic.
Nutrition and Diet Swaps
This meal is already pretty healthy. Here’s a quick look at the estimated nutrition and how to adjust it for different diets.
| Nutrition Facts (per serving) | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 40g |
| Fat | 20g |
| Carbohydrates | 25g |
| Diet | How to Adapt |
|---|---|
| Keto / Low-Carb | Swap the quinoa/rice for cauliflower rice or a bed of greens. |
| Paleo / Whole30 | Use ghee or olive oil instead of butter. Serve with cauliflower rice. |
| Dairy-Free | Use a dairy-free butter substitute or olive oil instead of butter. |
Leftovers and Storage
If you have any leftovers, store the cod and sprouts in an airtight container in the fridge. They’ll be good for up to 2 days.
To reheat, I suggest using a skillet over low heat or popping them in the oven for a few minutes. The microwave can make the fish rubbery, so try to avoid it.
FAQs
Q1. My cod is falling apart in the pan. What did I do wrong?
Ans: You probably didn’t do anything wrong! Cod is a very delicate fish. Make sure you have a good spatula and flip it gently. If it breaks a little, don’t worry, it will still taste great in the bowl.
Q2. Can I use frozen cod fillets?
Ans: Yes, you can. Just make sure they are completely thawed before you start. Pat them extra dry, as frozen fish can hold a lot of water.
Q3. How do I know when the cod is cooked through?
Ans: The best way to tell is to poke it gently with a fork. If it flakes apart easily, it’s done. The flesh should also be opaque, not translucent.
Wrapping Up
See? A healthy, flavorful meal doesn’t have to be complicated. This is one of those recipes you’ll keep coming back to on busy nights. It’s simple, quick, and satisfying.
Give it a try this week. I’d love to hear how it turns out for you. Leave a comment below and let me know if you made any changes or have any questions
